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Wednesday, December 31, 2014

2015 will be here before we know it and what a better way to celebrate than to host your own party. If you are a festive person as I am, you will love this glittery and fun tutorial that I found on Evite.com!

Get ready to jump off the jiggle for the New Year with these jumping plyometric exercises that is sure to torch your fat and get your heart pumping!

Jump the Jiggle Off January Workout Challenge

Thursday January 1

5 Jumping Jacks

5 Jump Squats

5 Seconds Jumping Rope

Friday January 2

5 Jump Lunges

5 Burpees

5 Seconds High Knees

Saturday January 3

10 Jumping Jacks

10 Jump Squats

10 Seconds Jumping Rope

Sunday January 4

10 Jump Lunges

10 Burpees

10 Seconds High Knees

Monday January 5

15 Jumping Jacks

15 Jump Squats

15 Seconds Jumping Rope

Tuesday January 6

15 Jump Lunges

15 Burpees

15 Seconds High Knees

Wednesday January 7

20 Jumping Jacks

20 Jump Squats

20 Seconds Jumping Rope

Thursday January 8

20 Jump Lunges

20 Burpees

20 Seconds High Knees

Friday January 9

25 Jumping Jacks

25 Jump Squats

25 Seconds Jumping Rope

Saturday January 10

25 Jump Lunges

25 Burpees

25 Seconds High Knees

Sunday January 11

30 Jumping Jacks

30 Jump Squats

30 Seconds Jumping Rope

Monday January 12

30 Jump Lunges

30 Burpees

30 Seconds High Knees

Tuesday January 13

35 Jumping Jacks

35 Jump Squats

35 Seconds Jumping Rope

Wednesday January 14

35 Jump Lunges

35 Burpees

35 Seconds High Knees

Thursday January 15

40 Jumping Jacks

40 Jump Squats

40 Seconds Jumping Rope

Friday January 16

40 Jump Lunges

40 Burpees

40 Seconds High Knees

Saturday January 17

45 Jumping Jacks

45 Jump Squats

45 Seconds Jumping Rope

Sunday January 18

45 Jump Lunges

45 Burpees

45 Seconds High Knees

Monday January 19

50 Jumping Jacks

50 Jump Squats

50 Seconds Jumping Rope

Tuesday January 20

50 Jump Lunges

50 Burpees

50 Seconds High Knees

Wednesday January 21

55 Jumping Jacks

55 Jump Squats

55 Seconds Jumping Rope

Thursday January 22

55 Jump Lunges

55 Burpees

55 Seconds High Knees

Friday January 23

60 Jumping Jacks

60 Jump Squats

60 Seconds Jumping Rope

Saturday January 24

60 Jump Lunges

60 Burpees

60 Seconds High Knees

Sunday January 25

65 Jumping Jacks

65 Jump Squats

65 Seconds Jumping Rope

Monday January 26

65 Jump Lunges

65 Burpees

65 Seconds High Knees

Tuesday January 27

70 Jumping Jacks

70 Jump Squats

70 Seconds Jumping Rope

Wednesday January 28

70 Jump Lunges

70 Burpees

70 Seconds High Knees

Thursday January 29

75 Jumping Jacks

75 Jump Squats

75 Seconds Jumping Rope

Friday January 30

75 Jump Lunges

75 Burpees

75 Seconds High Knees

Saturday January 31

80 Jumping Jacks

80 Jump Squats

80 Seconds Jumping Rope

Demos

Jump Lunges:

Stand with your feet together, elbows bent 90 degrees.

Lunge forward with your right foot .

Jump straight up as you thrust your arms forward, elbows still bent. Switch legs in midair, like a scissor, and land in a lunge with your left leg forward.

Repeat, switching legs again. That's 1 rep

Jumping Jacks:

Assume an erect position, with feet together and arms at your side.

Slightly bend your knees, and propel yourself a few inches into the air.

While in air, bring your legs out to the side about shoulder width or slightly wider.

As you are moving your legs outward, you should raise your arms up over your head; arms should be slightly bent throughout the entire in-air movement.

Your feet should land shoulder width or wider as your hands meet above your head with arms slightly bent

Burpees:

Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.

Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.

Lower your chest to do a push-up. Bring your chest back up.

Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead.

Repeat.

High Knees:

In basic high knees, you need to stand still with your feet hip-width apart. Pull your right knee towards your chest and keep it there for 3 seconds. Now move it back to the original position and then repeat the step.

Now do the same gesture with the left knee. You will feel exhausted after half an hour or before. Take 2 minutes rest between the repetitions to increase your tendency to do more repetitions.

Jump Squats:

Squat down until your knees are bent about 90 degrees.

Immediately swing your arms overhead and jump upward as high as you can.

As you land, gently bend your knees and sink back down into the squat position.

Tuesday, December 30, 2014

I have never hosted a New Year's Eve party before, but this New Year's Eve is unlike any other I have had before-this is the first New Year's Eve as a mommy so I wanted to go all out and invite our friends.

One of the things I have always wanted to do was create a photobooth and take some fun pictures to remember the night's festivities by. So that is when I discovered this amazing tutorial from Jordan at Oh Happy Day. It is super easy and she shows you how you can create a fun backdrop for your New Year's party!

Here are a few things that are certain about toddlers and their meals:

They love a variety of colors.

They love simple things, mostly.

They love familiar foods. It is ok to repeat. (You don't have to be a Martha Stewart here)

They love what they can grab quickly.

They love a variety of textures.

They love a variety of tastes.

I wanted to share with you ten of my son's favorite meals. He is not picky, but there are foods that he absolutely loves to eat very often. I try to give him a bit of protein, dairy, carb, and either a fruit or veggie at each meal.

His top foods?

avocado

string cheese (cheese in general, really)

egg

cheese

carrots

green beans

chicken

zucchini

baked sweet potato fries

For my son's meats, I always bake them. I never ever fry foods for myself, so why would I ever dare give my son fried foods!

For his veggies, I love steaming, baking, or roasting them. I cook them long enough for them to get soft or tender, but not too long or the nutritional value decreases.

For his fruits, I try to aim for fresh fruits. Except, this week, when I sent my husband out to get items for this blog post, my husband got packaged peached instead of fresh peaches. Oh well. My son still devoured them. I just rather not do the packaged due to all of the high fructose corn syrup!My son drinks breastmilk, water, and one specific brand of Organic Apple Juice and Organic Grape Juice from a brand called R.W. Knudsen.It is NEVER too early to encourage good nutrition!!

Meal #1:

String Cheese

Couscous (he loves the texture!)

Baked Turkey Breast

Meal #2:

Green Beans

Sweet Potato Fries

Baked Chicken Breast

Meal #3:

Avocado

Eggs

Oranges

Meal #4:Spaghetti Noodles with Meat SauceCarrotsRoll

Meal #5:

Peaches

String Cheese

Eggs

Meal #6:

Mashed Baked Sweet Potato

String Cheese (he freaking loves this and loves to tear it apart)

Baked Pork Chop

Meal #7:

My homemade "chipotle bowls" are a hit with our son!

Avocado

Pinto & Black Beans

Steak, Brown Rice, Shredded Cheese

Meal #8:

Oatmeal Banana Waffles

Peaches

Black Forest Ham

Homemade oatmeal banana waffles recipe:

1/2 banana

3/4 cup oats

1 cup coconut milk

Mix ingredients together by hand while your waffle iron is heating. Then waffle them up! YUMMY!

Meal #9:

String Cheese (yup, again)

Peas & Carrots

Baked Chicken Tenderloin

Meal #10:

Avocado

Oranges

Baked Chicken Breast (boy loves his chicken like mommy!)

These are just ten of the meals my son loves to eat! He loves other foods, too, that are not mentioned, but as you can see, there are some repeats and, quite frankly, repeats work when you are a busy mommy. Don't complain, be thankful for this!!!

If you child loves some chicken like mine does, I suggest buying a rotisserie chicken from the local grocery store for $6 and making his meals (and yours) off of that for 3-4 days. Easy, cheap, and hassle-free.

A lot of the time, my son eats what my husband and I eat. Most of the meals pictured here are lunches with some breakfast meals added in.

If you indulged a little bit over Thanksgiving and Christmas, you might be worried about how you are going to look for that New Year's Eve party to celebreate the last day of 2014. There is no way to "get skinny" overnight and the goal shouldn't be to "get skinny," but to improve your overall appearance to enhance your best assests while muting the ones that you are insecure about.

Here are five ways to look leaner by tomorrow:

1. Sweat and Soak: Take a trip to the sauna and sweat out all of your toxins that might be causing you to bloat. Adding one cup of Epsom salt in your nightly bath tub is great for soothing sore muscles, but it also works wonders for drawing out excess water from your cells.

2. Tanning and Contouring: It is no secret that tanning adds a leaner appearance to your overall body. but with the right stragetic contouring, you can look your very best. Tanning also brings out your definition and muscular features.

3. Practice Good Posture: While standing, lift your butt as you shift your weight to your heels. Next, bring your rib cage up so your shoulders move back and open. Finally, gently draw the muscles running from your navel to your pubic bone back, in, and down. This will help you to look taller and thinner while also improving the quality of your back health!

4. Eat Lean: Stick primarily to lean protein, veggies, and fruits. Avoid grains and dairy. Complex carbs cause the body to hold water, and dairy is slow to digest which can lead to unwanted bloating. Also, eat smaller meals often to help your body to digest the meals faster.

5. Avoid Carbonated Beverages: Carbonated or fizzy drinks have extra air in them that can bloat you. It is important to drink plenty of fluids, but in small quantities, so sip, don’t gulp. And drink only still water, milk or milky coffees

Wednesday, December 24, 2014

-A breakdown of the anatomy of the glute muscles and what exercises are best for each muscle.-A sample day's diet for adding on muscle and burning fat for booty building.-How to measure your body and take before & after photos.-A full one week bodyweight workout that you will be following for 4 weeks total.-Yoga poses that help stretch and build your glutes and legs.-Tons of tips and motivation.

Tuesday, December 23, 2014

I know what you're thinking, "A quiet HIIT workout? What the hell is that?"

There are times in life where we need to be quiety.. especially as a mother. I have to workout when my son is sleeping and sometimes that can feel impossible.

Then I received an email from a client. She was following one of my plans and stated that she lived in an apartment with neighbors down below so she was unable to do some of the moves that required jumping such as Burpees or Squat Jumps.

This got me thinking... we need a quiet workout that mommies and those who live in apartments can do-without disturbing anyone but still manage getting a good sweat in.

This is how The Quiet Workout was created!

Instructions: Follow each exercise for 60 seconds, followed by 10 seconds of rest in between. Complete the whole routine 3 times.

60 Second Plank

Assume a modified push-up position with your elbows bent 90 degrees and both forearms resting on the floor.

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PLEASE NOTE: Following and/or participating in my blog, daily workouts, meal plans, and any tips or advice is solely your decision. I recommend checking with your physician prior to following any of the workouts or meal plans that I share. I am very open in sharing that I am not a health care professional, personal trainer, nutritionist, or counselor. I provide the workouts, meals, and tips that have worked for me based on my personal experiences.

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Unauthorized use and/or duplication of this material, photos and content, without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Sia Cooper and Diary of a Fit Mommy with appropriate and specific direction to the original content.